CrossFit Fort Polk: 6 Jan 2010

Bench Press 5-5-5-5-5

For time
Overhead squat 21 reps
Knees to Elbows 12 reps

Overhead Squats 18 reps
Knees to Elbows 15 reps

Overhead Squats 15 reps
Knees to Elbows18 reps

Over Head Squat 12 reps
Knees to Elbows 21 reps

10 Physical skills

1. Cardiovascular/Respiratory Endurance- The ability of the body systems to gather, process, and transport oxygen.
2. Stamina- The ability of the body to process, store, deliver, and utilize energy.
3. Strength- The ability of a muscular unit, or combo of muscular units to apply force.
4. Flexibility- The ability of maximizing range of motion at a given joint.
5. Power- The ability of a muscular unit, or combo of muscular units to apply maximum force in minimum time.
6. Speed- The ability to minimize the time cycle of a repeated movement.
7. Coordination- The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility- The ability to minimize transition time between one movement pattern to another.
9. Accuracy- The ability to control movement in a given direction or at a given intensity.
10. Balance- The ability to control the placement of the bodies’ center of gravity in relation to its’ support base.

Special thanks to Mr. Jim Cawley of Dynamax Medicine Balls for this information.

20100105

6 Jan 2010

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10 Physical skills